281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

11-13-2017

November 13, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Warmup 2 (No Measure)

2min your choice Run/Row/Bike

10 Air Squats

10 Goblet squats

10 GHD Back Extensions

10 kb swing

1 min Superman hold

Weightlifting

Metcon (Time)

100m double kettle bell front rack lunges

100m Farmers walk

53/35#

Metcon

Metcon (AMRAP – Rounds and Reps)

E2MOM until failure

Odd Minutes:

5 pull-ups

10 pushups

15 air squats

Even Minutes :

:30 plank

*add :5 every plank. Once you reach :60 maintain until failure

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